# of Equivalent Personal Days Based on Average # of Hours Worked per 5-Day Week. # of Equivalent Vacation Days Based on Average # of Hours Worked per 5-Day Week. To calculate the amount of vacation, personal, and sick time you have each year, use Section 2 if you are paid monthly or Section 3 if you are paid biweekly.
1. Eat sufficient amounts of protein. The rule of thumb is that you need between 1 and 1.5 times your body weight in grams of protein. For example, if you weigh 150 pounds, you should eat between 150 and 225 grams of protein per day if you want to consistently gain muscle.roteins that are great for building muscle include: 1  Red meat like beef, pork, lamb, venison, bison, etc. 2  Fish like tuna, salmon, swordfish, bass, trout, mackerel, etc. 3  Poultry breast, from chicken, turkey, duck, etc. 4  Eggs, especially egg whites.
These vegetables are very high in carbohydrates with almost not fats or proteins. They are rich in vitamins, minerals, fiber and antioxidants. The calorie count in these foods is much higher than veggies like broccoli and asparagus. To build muscle and gain weight your body needs the calories for energy. These vegetables provide an essential source of energy for training and building muscle.